Weight Work Helps All

DR. PAUL DONOHUE GOOD HEALTH

February 20, 1999|DR. PAUL DONOHUE

Dear Dr. Donohue: I read how lifting weights helps the elderly regain steadiness in walking, but I don't know how to approach it. Will books be enough weight? I shudder to mention my age -- 90. Please advise. -- M.M.

Dear M.M: Time and again, it's been shown that older people, even those in their 90s, develop stronger muscles and bones when they engage in a weight-lifting program. Strong muscles enhance balance. These people fall less often, and they have fewer broken bones.

The amount of weight with which to begin such a program is an amount that a person can lift comfortably eight times in succession. If the weight is only a pound, or even less, it makes no difference. A book is fine. In a week or so, you'll find you can lift the starting weight 12 consecutive times. Add another half-pound or pound and reduce the number of lifts back to eight.

If muscles or joints hurt, decrease the weight or stop lifting for a while.

Don't hold your breath while lifting. Breathe out as you lift the weight. Breath in as you lower the weight. If coordinating breathing and lifting creates problems, the really important tip is not to hold your breath while lifting. Breath-holding sets off a chain reaction that can cause big trouble.

Every novice lifter needs an instructor to show proper form and a variety of lifts. Correct lifting technique does not hurt joints. In lieu of an instructor, see if a relative can borrow from the library a book called Strength Training Past 50, by Wescott, Williams and Baechle. The publisher is Human Kinetics. This book gives clear instructions on how to lift weights safely.

Dear Dr. Donohue: I am at a good weight. I haven't exercised. I am going to start. Is there a rule that I can use to estimate how many additional calories I can eat while on my exercise program without putting on weight? -- I.D.

Dear I.D.: A simple rule -- perhaps too simple -- states that a woman engaged in light exercise should multiply her weight in pounds by 16 to ascertain the number of daily calories needed to support exercise without putting on extra weight. For moderate exercise, multiply body weight by 17. For strenuous exercise, multiply body weight by 20. For men, the corresponding multipliers are 17, 19 and 23.